NUTRITIONAL

SLOWTWITCH QUESTION ONE: If you were to compete in a half-Ironman, what would be your nutritional regimen during the race?

Obviously, no one program will work for everybody. However, below are some common threads of advice we’ve compiled from well-schooled athletes.

Days preceding race: Make sure to carbo-load for at least a couple of days prior to the race to assure your glycogen stores are fully charged
Pre-race: A couple of hours before the start of the race, many people will consume a variety of foods such as Clif Bars, yogurt, bananas, etc…. Hydrate, hydrate, hydrate.
After the swim, during the first transition: Most people will take in a modest amount of solid food (1/3 Clif Bar or so) plus a few mouthfuls of a sports drink.
Initial part of the bike leg: During the first hour of the ride, many people will consume solid foods (Clif Bars, bananas, bagels, etc…) as well as some sort of sports drink. Some prefer to use just a carbohydrate drink, while others use a carbohydrate/protein blend. As with all stages of the race, hydration is key. Try to consume 6-12 fluid ounces every 15 minutes.
During the latter part of the bike leg: Many racers switch from solid foods to gels at this point in preparation for the run. Most single serve gel packets (like CLIF SHOT) contain 100 calories, and we recommend consuming 2-3 per hour depending on what else is being consumed. Try to consumer 6-12 ounces of water every 15 minutes.
On the run: Gels and water. Again, depending if athletes are taking in a carbohydrate drink or just water, we recommend 2-3 gel packets per hour. Again, try to consume 6-12 ounces of water every 15 minutes

Side note: Below is a brief quote from the American College of Sports Medicine on recommended carbohydrate ingestion during endurance races.

"During intense exercise lasting longer than 1 h, it is recommended that carbohydrates be ingested at a rate of 30-60 grams per hour to maintain oxidation of carbohydrates and delay fatigue. This rate of carbohydrate intake can be achieved without compromising fluid delivery by drinking 600-1200 ml per hour of solutions containing 4%-8% carbohydrates (grams per 100 ml). The carbohydrates can be sugars (glucose or sucrose) or starch (e.g., maltodextrin)."

SLOWTWITCH QUESTION TWO: Why are gels typically sold in 100 calorie packets?

Athletes prefer 100 calorie packets for their portability and convenience. They are compact and easy to store during exercise. In addition, athletes don’t want energy peaks and valleys, and 100 calories of gel consumed 2-3 times per hour provides consistent, sustained energy for optimal performance.

SLOWTWITCH QUESTION THREE: Are there new or different delivery systems on the horizon?

For obvious reasons, we keep many aspects of product development under wraps until it’s time for a product to go to market. However, we have just released our revised CLIF SHOT package with the patent-pending Litter Leash™, the first environmentally-conscious energy gel tear-top that folds out of the way during use, but stays attached. With the introduction of the Litter Leash, athletes benefit in two ways:

Athletes can help minimize litter on the roads and trails by eliminating loose torn-off tops.
Athletes can reduce the amount of time it takes to consume a package of CLIF SHOT since the step of disposing the top has been eliminated.

SLOWTWITCH QUESTION FOUR: What is the life of a gel in its plastic container?

CLIF SHOT will last for about one year inside its foil packet. If a gel is taken out of its packet and put into a plastic gel flask, the shelf life can be reduced dramatically. Clif Bar Inc. recommends that if the contents of a gel flask are not used shortly after filling, it should be stored in the refrigerator. After the gel has been in the refrigerator for a couple of weeks, it’s probably time to get rid of it. Exact life expectancies in a gel flask can vary dramatically based on such factors as how diligently the flask was cleaned after its last use, as well as whether the gel contains artificial preservatives, which CLIF SHOT does not.